Workouts for April 27 – May 1, 2015
***If you prefer a formatted version of these workouts see PDF at bottom of page***
Monday: Distance Freestyle/Pace
- Warm-up-
- 300 choice
- Warm-up Set-
- 4 x 50 @ r=10
- 25 drill/25 swim
- 4 x 50 @ r=10
- Main Set-
- 3 x 200 pull @ 3:20 or r=20
- breathe 3/5/3/5 by 50’s
- moderate pace
- extra 30 seconds rest
- 1 x 600 swim @ 10:00 or r=60
- negative split
- 4 x 150 pull @ 2:30 or r=15
- build pace in each 150
- 2 x 300 swim @ 4:50 or r=30
- descend times 1-2
- pace should be faster than 600 pace
- 3 x 200 pull @ 3:20 or r=20
- Cool-down-
- 100 choice
Total = 3000
+++++++++++++++++++++++++
Tuesday: IM
- Warm-up-
- 600 choice
- Warm-up Set-
- 2 x through:
- 4 x 25 kick @ 45 or r=10
- descend times 1-4
- 4 x 50 swim @ 1:00 or r=15
- descend times 1-4
- 4 x 25 kick @ 45 or r=10
- 2 x through:
- Stroke Set A-
- 12 x 50 @ 1:10 or r=15
- 4 x through:
- 12.5 scull with flutter kick/12.5 fly/25 back
- 12.5 scull with flutter kick/12.5 back/25 breast
- 12.5 scull with flutter kick/12.5 breast/25 free
- 4 x through:
- 12 x 50 @ 1:10 or r=15
- Stroke Set B-
- 24 x 25 stroke @ 45 or r=15
- 25 drill/25 swim
- 6 each stroke, IM order
- 24 x 25 stroke @ 45 or r=15
- Cool-down-
- 100 choice
Total = 2500
+++++++++++++++++++++++++
Wednesday: Mid-Distance Freestyle/Pace
- Warm-up-
- 200 swim
- 200 kick
- 4 x 50 (25 drill/25 swim) @ r=10
- 4 x 25 (25 scull/25 glide stroke) @ r=5
- 4 x 25 build @ r=10
- Main Set-
- 1 x 400 pull @ 7:00 or r=60
- moderate pace
- 4 x 100 swim @ 1:45 or r=15
- negative split
- 1 x 300 pull @ 5:15 or r=45
- moderate pace
- 4 x 75 swim @ 1:30 or r=15
- descend times 1-4
- 1 x 200 pull @ 3:30 or r=30
- moderate pace
- 4 x 50 swim @ 1:00 or r=15
- negative split
- 1 x 100 pull @ 2:00 or r=30
- moderate pace
- 4 x 25 swim @ 40 or r=15
- all fast
- 1 x 400 pull @ 7:00 or r=60
- Cool-down-
- 200 choice
Total = 3000
+++++++++++++++++++++++++
Thursday: IM
- Warm-up-
- 200 swim
- 200 kick
- 200 pull
- Warm-up Set-
- 8 x 25 drill @ r=10
- 2 of each stroke
- 8 x 25 drill @ r=10
- Stroke Set A-
- 8 x 75 @ 2:00 or r=15-30
- Choose 1 or 2 strokes:
- 75 kick
- 50 kick/25 swim
- 25 kick/50 swim
- 75 swim
- 75 swim
- 50 swim/25 kick
- 25 kick/50 swim
- 25 swim/50 kick
- 50 kick/25 swim
- 75 kick
- 75 kick
- Choose 1 or 2 strokes:
- 8 x 75 @ 2:00 or r=15-30
- Stroke Set B-
- 12 x 50 swim @ 1:05 or r=15
- 25 back/25 breast
- 12 x 50 swim @ 1:05 or r=15
- Stroke Set C-
- 12 x 25 swim @ 45 or r=15
- 100 IM order
- 12 x 25 swim @ 45 or r=15
- Cool-down-
- 200 choice
Total = 2500
+++++++++++++++++++++++++
Friday: Speed
- Warm-up-
- 200 swim,
- 200 kick,
- 200 pull
- Warm-up Set-
- 4 x 75 @ r=15
- 25 kick/25 drill/25 swim
- 4 x 75 @ r=15
- Stroke Count Set A-
- 12 x 50 swim @ 1:10 or r=20
- Stroke count set, each set is 3 x 50:
- #1: relaxed pace, count # of strokes
- #2: 200 race pace, same # of strokes
- #3: max. speed, same # of strokes
- Stroke count set, each set is 3 x 50:
- 12 x 50 swim @ 1:10 or r=20
- Pull Set-
- 400 pull: breathe 3/5/3/5 by 100’s
- Stroke Count Set B-
- 12 x 25 swim @ 45 or r=15
- Stroke count set, each set is 3 x 25:
- #1: relaxed pace, count # of strokes
- #2: 200 race pace, same # of strokes
- #3: max. speed, same # of strokes
- Stroke count set, each set is 3 x 25:
- 12 x 25 swim @ 45 or r=15
- Cool-down-
- 4 x (25 scull/25 glide stroke/25 pull)
Total = 2500
+++++++++++++++++++++++++
Workouts off the beaten path 
what does the “@ r = ‘x'” mean at the end of the sets?
Thanks for the awesome workouts!
@ r=x means take “x” seconds rest after each repeat. For example, “10 x 50 @ r=10” means 10 x 50 with 10 seconds rest after each 50. Hope this makes sense!